Heart-Healthy Spaghetti with Tomato Sauce and Chicken
Indulge in a deliciously wholesome dish with this Heart-Healthy Spaghetti with Tomato Sauce and Chicken recipe, crafted for both flavor and nutrition. Featuring tender, lean slices of seasoned chicken breast atop a bed of whole-grain spaghetti, this meal is elevated by a robust, homemade tomato sauce infused with aromatic garlic, oregano, and basil. Made with low-sodium and no-added-salt ingredients, it’s perfect for maintaining a balanced diet without compromising on taste. The drizzle of olive oil adds a touch of healthy fats, while a sprinkle of fresh parsley lends vibrant color and freshness. Ideal for a satisfying weeknight dinner, this recipe comes together in just 45 minutes and will be loved by your entire family. Enjoy guilt-free comfort food that's heart-healthy and packed with flavor!
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Recipe Information
Ingredients
- 8 oz Whole-grain spaghetti
- 2 tbsp Olive oil
- 3 Garlic cloves (minced)
- 15 oz Low-sodium diced tomatoes (canned)
- 2 tbsp Tomato paste (no added salt)
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.25 tsp Crushed red pepper flakes (optional)
- 12 oz Boneless, skinless chicken breast
- 0.5 tsp Black pepper
- 2 tbsp Fresh parsley (chopped, for garnish)
- as needed Water for boiling
Instructions
Bring a large pot of water to a boil. Once boiling, add a pinch of salt and the whole-grain spaghetti. Cook according to package instructions, typically 8-10 minutes, until al dente. Drain and set aside.
Heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Season the chicken breast with black pepper on both sides.
Add the chicken breasts to the skillet and cook for 4-5 minutes per side, or until cooked through and juices run clear (internal temperature should read 165°F). Remove the chicken to a plate and cover with foil to keep warm. Let rest for 5 minutes, then slice into thin strips.
Using the same skillet, add the remaining 1 tablespoon of olive oil and the minced garlic. Sauté for 30 seconds to 1 minute, until fragrant (do not let the garlic burn).
Add the low-sodium diced tomatoes, tomato paste, dried oregano, dried basil, and crushed red pepper flakes (if desired) to the skillet. Stir to combine and bring to a simmer. Cook for 10 minutes, stirring occasionally, to allow the sauce to thicken slightly and flavors to meld.
Taste the sauce and adjust seasoning if necessary, keeping it low in salt to maintain its heart-healthy qualities.
Add the cooked spaghetti to the skillet with the tomato sauce. Toss gently to coat the pasta evenly with the sauce. If the sauce seems too thick, add 1-2 tablespoons of the reserved pasta cooking water to loosen it.
Divide the sauced spaghetti onto plates and top each serving with sliced chicken. Sprinkle fresh parsley over the top for garnish.
Serve warm and enjoy your heart-healthy spaghetti!
Nutrition Facts
Calories |
1232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.4 g | 56% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 289 mg | 96% | |
| Sodium | 343 mg | 15% | |
| Total Carbohydrate | 89.3 g | 32% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 18.9 g | ||
| Protein | 123.5 g | 247% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 199 mg | 15% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2254 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
